1.2.12 – WOD


This was a pic taken before three hours of WOD madness went down at CrownTown. I invited some friends and fellow CrossFit athletes out to check out our new gym. They came from CrossFit South County, CrossFit Inland Empire and CrossFit Mean Streets of Downtown Los Angeles. It was fun getting together with them and training hard. The 2012 Reebok CrossFit Games season is around the corner. We’ll be doing these get togethers more frequently now to raise our levels of intensity while we prepare for The OC Throwdown and The Open Sectional Qualifiers. Good times! -WW

***Upcoming Events***

January 14-15, 2012: The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where over 1,100 people tried to qualify for 150 male and 100 female spots. He will be competing against seven CrossFit Games competitors along with many other legit athletes from all over the globe. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com


Skill: Split Jerk practice for 10 minutes

WOD: Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

*40 minute time cap*

Post results to comments andwww.BeyondTheWhiteBoard.com

Cool down: stretch on your own

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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